Life OS Dashboard — Track What Compounds (Part 1)

Read time 8–11 min · Updated

Five daily KPIs, one weekly reset. Build a simple dashboard that compounds focus, energy, and money in 30 minutes.

Summary

  • Start with 5 KPIs: Sleep, Protein, Steps, Spending, Savings.
  • Use one page (paper/app) + 7-day reset to review trend, not perfection.
  • Automate inputs: morning routine, pre-set meals, pay‑day rules, default transfers.
Start today in 5 minutes
  1. Fix wake time for tomorrow (±15 min) & set a daylight reminder.
  2. Choose 30 g protein + fiber breakfast for the next 3 days.
  3. Schedule two 3‑min walk breaks after long sits.

Why a Life OS Dashboard?

Most people try to change everything, then stall. Compounding works when we track a few stable inputs and make weekly micro‑adjustments. Your Life OS keeps the list short and the feedback loop tight.

The Five KPIs (with simple targets)

Sleep

Target: 7–8 h · Consistent window

  • Night: dim lights, cooler room, quiet.
  • Morning: indoor–outdoor light within 60 min.

Protein

Target: 30 g breakfast · 1.2–1.6 g/kg/day

  • Pair with fiber to steady energy.
  • Front‑load in the first meal.

Steps

Target: 7–10k/day

  • Break up long sits with 2–3 min walks.
  • Use stairs/standing calls.

Spending

Target: ≤ 80% of monthly income

  • Autopay essentials first.
  • Cap variable categories.

Savings

Target: ≥ 20% (split EF/Debt/Invest)

  • Automate the transfer on payday.
  • Name each bucket.

30‑Minute Setup (start today)

Self‑Check: Are your inputs compounding? (10 questions)

Score each question. Your plan adapts to the total. Nothing here is medical or financial advice.

1) Sleep: I keep a consistent sleep window (±30 min).
2) Morning light or brief daylight within 60 minutes.
3) Breakfast includes ~30 g protein and fiber.
4) I average 7–10k steps/day.
5) I break up long sitting with 2–3 min movement.
6) Spending fits ≤80% of income (tracked weekly).
7) Savings are automated on payday.
8) I do a 15‑minute weekly review (Sun evening).
9) My meals include protein–fiber balance most days.
10) I have 2 pre‑committed breakfast options.

O/X Quick Check (3 items)

A fixed sleep window improves daytime energy.
Protein + fiber at breakfast may stabilize appetite.
Automation on payday can raise savings rates.

Your Personalized Plan

Today

    Next 7 Days

      Next 30 Days

        Mini KPI Tracker

        Sleep
        Target 7–8 h · Consistent
        Protein
        30 g breakfast
        Steps
        7–10k
        Spending
        ≤80%
        Savings
        ≥20% auto

        Tools & Gear (optional)

        • Kitchen scale & shaker bottle for breakfast protein.
        • Simple step counter or watch with walk alerts.
        • Budget app with payday rules (3‑jar: Essentials / Savings / Fun).

        Affiliate disclosure: As an Amazon Associate, we may earn from qualifying purchases. Links are reader‑supported and do not affect your price.

        FAQ

        Do I need a smartwatch to track steps?
        No. A phone in your pocket or a simple pedometer is fine. The goal is awareness and breaking long sitting blocks.
        What if I can’t hit 30 g protein at breakfast?
        Start with 20 g and add fiber (berries, greens, oats). Increase gradually. Consistency beats intensity.
        How do I pick my sleep window?
        Choose an 8‑hour window you can keep 5–6 nights/week. Anchor wake time first; bedtime follows.
        Is 20% savings realistic for beginners?
        Use the 3‑jar method. If 20% is too steep, start at 5–10% and raise the default every quarter.
        How often should I review the dashboard?
        Weekly. Sunday evening, 15 minutes. Adjust one lever only (sleep, breakfast, steps, spending, or savings).

        About Smart Life Reset

        We build practical, evidence‑aware playbooks that help you compound health and money wins with small daily inputs.

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